get up, get out, get moving!
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The American Academy of Orthopaedic Surgeons. GET UP, GET OUT, GET MOVING!. Questions:. How much aerobic activity does the Center for Disease Control (CDC) recommend for children – ages 6-17? A – 30 minutes per day B – 45 minutes per day C – 60 minutes every other day - PowerPoint PPT PresentationTRANSCRIPT
The American Academy of Orthopaedic Surgeons
GET UP, GET OUT, GET MOVING!
Questions:
• How much aerobic activity does the Center for Disease Control (CDC) recommend for children – ages 6-17?
A – 30 minutes per day
B – 45 minutes per day
C – 60 minutes every other day
D – 60 minutes every day
Questions:
• Which one of the following activities is a “bone strengthening” activity?
A – Running
B – Swimming
C – Bicycle Riding
D – Sit Ups / Push ups
Questions:
• What are some benefits of physical activity?
A – Help Maintain or Lose Weight
B – Lowers Blood Pressure
C – Decrease risk for Diabetes, Osteoporosis, Heart Disease, and other Health Problems
D – All of the above
Questions:
• The First Lady - Michelle Obama has helped change the Food Pyramid to what symbol to reflect a balanced diet?
A – Refrigerator
B – Plate
C – Square
D – Dinner Table
Questions:
• The recommended calcium intake for people ages 9-18 is 1300mg per day. How many milligrams of calcium is in an 8 oz glass of milk?
A – 100 mg
B – 300 mg
C – 500 mg
D – 1000 mg
Questions:
• What is the most important age to focus on calcium and nutrition for developing strong bones and preventing osteoporosis?
A – Infancy / Early Childhood (0-4 years)
B – Childhood (5-10 years)
C – Adolescence (11-18 years)
D – Adulthood (20+ years)
Healthy Lifestyle
• Basic Building Blocks
• Physical Activity / Exercise
• Good Nutrition
• Sleep
Benefits of Exercise
• Many!!!!!!
• 1. Decreases health problems
• 2. Improves your energy level and mood
• 3. Strengthens bones and joints
• 4. Helps control weight
• 5. FUN!!!!
• If the benefits of exercise could be put into a pill, doctors would prescribe it to all of our patients!
Types of Exercise• Sports
• Walking
• Bicycling
• Swimming
• Hiking – Outdoor Parks
• Dancing
• Weights / Gym
• Getting Out / Get Moving!
• Anything from walking in a parade to neighborhood clean-up! All activity is helpful.
Physical Activity - Goal
• The Center for Disease Control (CDC)Recommends 60 minutes of physical activity a day for people ages 6-17.
• Vigorous Activity – 3 days / week
• Muscle Strengthening Activity – 3 days / week
• Bone Strengthening Activity – 3 days / week
Balanced Diet
• The Dietary Guidelines for Americans, 2010, (January 31, 2011) - Emphasizes three major goals for Americans:
• Balance calories with physical activity to manage weight
• Consume more of certain foods and nutrients such as fruits, vegetables, whole grains, fat-free and low-fat dairy products, and seafood
• Consume fewer foods with sodium (salt), saturated fats, trans fats, cholesterol, added sugars, and refined grains
Old Nutrition Guides
1980’s 1990’s
Current Nutrition Guide
Healthy Bones
• Calcium and Vitamin D
• Calcium – One of the building blocks for bones
• Vitamin D – Helps in calcium metabolism
• People ages 9 – 18 should get…
• 1300mg of Calcium per day
• 400 IU of Vitamin D per day
Healthy Bones
• Bone is living tissue – it is constantly in flux
• Formed and Resorbed
• In early adolescence – Bone Formation exceeds Bone Resorption
• 85-90% of the bone mass is formed by age 18 in females, and age 20 in males.
• We reach “Peak Bone Mass” by age 30
• Adolescents and Early Adulthood is the best time to lay the FOUNDATION for healthy bones
• There are only 300mg of Calcium in an 8oz cup of milk – so a balanced diet is very important!
Challenges
• Low Physical Activity and Poor Nutrition can lead to various health problems
• Examples – Problems with Blood Pressure and Bone Health
• Doctors calculate the Body Mass Index to help assess the overall health of a patient
• Weight (lbs) x 703 / Height (inches)2 = BMI
BMI Measurements
• BMI Underweight Below 18.5
• Normal 18.5–24.9
• Overweight 25.0–29.9
• Obesity 30.0 and Above
Bone Problems
The Hip Bone Can Slip
Slipped Hips
• Slipped Hips Require Surgery• We put a screw in the hip to prevent any
further slipping• Surgery helps stabilize the bone and helps
the pain go away.
BONES CAN BEND
• Bent Bones• Surgery helps to straighten the bones
and help prevent future problems
• Case Example• 13year old girl who
came in with knee pain
• Xrays showed a “Bent Knee”
• She required surgery to fix and straighten her knee
After surgery she changed her activity and nutrition, which lead to an improvement in her overall health!
Prevention is Key!!!
• Physical Activity / Exercise
• Healthy Eating
• Calcium and Vitamin D
• Get Up, Get Out, Get Moving!!!!
Questions:
• How much aerobic activity does the Center for Disease Control (CDC) recommend for children – ages 6-17?
A – 30 minutes per day
B – 45 minutes per day
C – 60 minutes every other day
D – 60 minutes every day
Questions:
• Which one of the following activities is a “bone strengthening” activity?
A – Running
B – Swimming
C – Bicycle Riding
D – Sit Ups / Push ups
Questions:
• What are some benefits of physical activity?
A – Help Maintain or Lose Weight
B – Lowers Blood Pressure
C – Decrease risk for Diabetes, Osteoporosis, Heart Disease, and other Health Problems
D – All of the above
Questions:
• The First Lady - Michelle Obama has helped change the Food Pyramid to what symbol to reflect a balanced diet?
A – Refrigerator
B – Plate
C – Square
D – Dinner Table
Questions:
• The recommended calcium intake for people ages 9-18 is 1300mg per day. How many milligrams of calcium is in an 8 oz glass of milk?
A – 100 mg
B – 300 mg
C – 500 mg
D – 1000 mg
Questions:
• What is the most important age to focus on calcium and nutrition for developing strong bones and preventing osteoporosis?
A – Infancy / Early Childhood (0-4 years)
B – Childhood (5-10 years)
C – Adolescence (11-18 years)
D – Adulthood (20+ years)
THANK YOU!